How do you reduce symptoms of bloating

Here are some tips on how you can reduce gas and bloating.

INCORPORATE FIBER SLOWLY

If you’re going from a low fiber to a high fiber diet, increase your fiber intake slowly. Adding too much fiber straight out of the gate will almost certainly cause gas and bloating — and ultimately deter you from embracing this new way of eating.

DRINK WATER

We all know we need to drink water. Not only is it one of the healthiest beverages on the planet, it’s essential to your health. Water is also plays an important role in digestion; it breaks down food so your body can absorb the nutrients. (Bonus: It helps prevent constipation by softening stool.) Dietary fiber also needs water to work properly.

How much water should you drink? It varies. For those who follow our 5-Day Detox, we recommend drinking 80-100 ounces of water every day. (BTW a detox diet can help improve your digestion.)

CHEW YOUR FOOD

This may seem like an obvious tip, but I think it’s worth mentioning. After all, digestion starts in your mouth!

When I say chew your food, I really mean chew your food — I’m talking chewing your food to a cream. Here’s why: when you chew, you produce saliva, which you need for digestion.

In your mouth, saliva helps break down food. Once the food reaches your stomach, saliva acts as a fluid so your food can easily pass through the intestines.

Obviously the more you chew, the more saliva you produce. And when you have enough saliva for digestion, you can prevent things like indigestion and even heartburn.

Fun fact: Chewing has been shown to reduce stress, which improves digestion. Your stomach will also appreciate you chewing your food because it will have to do less work.

COOK YOUR VEGGIES

Cooked foods are easier on digestion than raw foods, especially while transitioning to a plant-based diet.

DRINK SMOOTHIES SLOWLY

We love smoothies at Your Super. We know they’re delicious and they’re easy to drink, but don’t chug your smoothies. Sip them — slowly. If you’re new to smoothies or a plant-based diet, start by drinking half, then drink the other half later.